Day 1. Breakfast. Fast Oatmeal: Raisins. Seedless. 1 oz (60 raisins) 28.4 grams. Water. Plain, clean water. 1 cup. 237 grams. Cinnamon.

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2 Day 1 Breakfast Fast Oatmeal: Raisins Seedless 1 oz (60 raisins) 28.4 grams Water Plain, clean water 1 cup 237 grams Cinnamon Spices, ground 1/4 tsp 0.65 grams Brown sugar 2 tsp brownulated 6.4 grams Oatmeal Cereals, Quaker, dry rolled oats 1/2 cup 40 grams

3 1 Add the oats, water and raisins together and put in the microwave for 45 seconds. Stir once and then microwave again for 45 seconds. Set it aside for a couple of minutes to absorb more liquid. Then sprinkle with cinnamon and brown sugar. 58.3g Carbs 1.2g Fat 6g Protein Total calories: Lunch Almond Milk Cocoa Protein Shake: Almond milk Plain 1 cup 240 grams Cocoa Dry powder, unsweetened 1 tbsp 5.4 grams Sugar White, granulated sugar 1 tbsp

4 12.6 grams Rice protein Nutribiotic, organic 1 scoop 30 grams 1 Put ingredients and handful of ice into blender. Great for after-dinner sugar and chocolate cravings! 27.6g Carbs 3.1g Fat 26g Protein Calories Green salad: Lettuce Romaine or cos, raw 1/2 cup shredded 23.5 grams Spinach 1/4 cup 7.5 grams Arugula

5 1/4 cup 5 grams Basil Fresh 3 leaf, whole 1.5 grams Olive oil Salad or cooking 1/2 tbsp 6.8 grams Red wine vinegar 1/2 tbsp 7.5 grams Salt Table 1/4 dash 0.10 grams Pepper Spices, black 1/4 dash

6 0.025 grams Dijon mustard Grey poupon 1/4 tsp 1.3 grams 1 Any 4 cups of greens should be fine. In a serving bowl, combine the greens and basil. 2 To make the dressing, place all ingredients in a screw-top jar and shake well to combine. Just before serving, pour dressing evenly over the leaves and gently toss. 1.4g Carbs 7g Fat 0.7g Protein 69.7 Calories Total calories: Dinner Vegan Skewers: America's original veggie dog Morningstar farms, frozen, unprepared 1 link 40 grams

7 Brussels sprouts 1 sprout 19 grams Pineapple Canned, water pack, solids and liquids 1/4 can (15 oz) 106 grams Onions Sweet, raw 1/4 onion 82.8 grams Tomatoes Red, ripe, raw, year round average 1/4 cup cherry tomatoes 37.3 grams Teriyaki sauce Ready-to-serve 1 tbsp 18 grams 1 Chop Everything into approx 1" cubes and skewer in whatever order 2 Grill or cook each side in an oiled saucepan 3 Add teriyaki sauce while cooking, and use pineapple can juice to keep pan wet.

8 25.5g Carbs 0.8g Fat 10.1g Protein Calories Celery & Hummus: Celery 2 stalks, large (11 inches long) 128 grams Hummus Commercial 1/4 cup 61.5 grams 1 Eat celery with hummus. 12.6g Carbs 6.1g Fat 5.7g Protein Calories Total calories: Snack 1 Quick Nori Roll with Cucumber and Avocado: Seaweed

9 Laver, raw 1 sheets 2.6 grams Cucumber With peel, raw 1/2 cup slices 52 grams Avocados, All commercial varieties 1/4 fruit 50.3 grams Tofu Silken, firm, Mori-nu, soy 2 slice 168 grams Alfalfa sprouts Sprouted seeds, raw 1/4 cup 8.3 grams Soy sauce

10 Made from soy and wheat (shoyu) 1 tbsp 16 grams Sesame seeds Seeds, whole, roasted and toasted 1 tsp 5 grams 1 Place a sheet of nori on a clean and dry cutting board, shiny side down and longest edge facing you. 2 Starting from the left edge, arrange the cucumber slices in overlapping rows on the nori, leaving a 1-inch margin of uncovered nori at right edge. Sprinkle with sesame seeds. 3 Arrange avocado, tofu, sprouts in an even, vertical pattern, 2 inches from the left edge. 4 Rotate the cutting board by a quarter of a turn counter-clockwise so the uncovered strip of nori is furthest from you. Using both hands, start rolling the sheet of nori from the edge closest to you, folding it up and over filling, then rolling it tightly away from you. 5 Just as you're about to reach the uncovered strip of nori at the end, dip your fingertips in water and dab the nori lightly so it will stick and create a seal. 6 Slice into halves or thick slices using a sharp chef knife. Serve with soy sauce for dipping. 12.6g Carbs 14.5g Fat 15.6g Protein

11 Total calories: Snack 2 Asian Avocado: Avocados California, raw 1 fruit, without skin and seed 136 grams Garlic 1/2 tsp 1.4 grams Ginger root 1/2 tsp 1 grams Soy sauce Made from soy and wheat (shoyu) 1 tsp 5.3 grams

12 1 Stir together garlic, ginger, and soy sauce; set aside for five minutes to allow the flavors to blend. Cut the avocado in half, and discard the pit; divide the sauce between the avocado halves. Eat with a spoon! 12.6g Carbs 21g Fat 3.2g Protein Calories Total calories: Snack 3 Red bean salad: Scallions Spring onions or scallions (includes tops and bulb), raw 1/2 medium (4-1/8" long) 7.5 grams Parsley cup 2.5 grams Olive oil Salad or cooking 1/3 tbsp 4.5 grams

13 Salt Table 1/6 dash grams Pepper Spices, black 1/6 dash grams Red bell pepper Sweet, raw 1/6 cup, sliced 15.3 grams Kidney beans All types, mature seeds, canned 2/3 cup 171 grams Celery 1/6 stalks, large (11 inches long) 10.7 grams

14 Red pepper relish 1/6 cup Vinegar Distilled 1/6 tbsp 2.5 grams 1 Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley. 2 Combine all ingredients in a medium bowl and toss well; adjust seasonings. 27.6g Carbs 5.7g Fat 9.5g Protein Total calories: Day 2 Breakfast Breakfast fruit smoothie: Strawberries 1 cup, halves

15 152 grams Banana 1 medium (7" to 7-7/8" long) 118 grams Orange juice 1 cup 249 grams 1 Just put all the ingredients in the blender and blend until smooth. Optionally, blend with ice. Then drink and enjoy! 66g Carbs 1.2g Fat 4g Protein Total calories: Lunch Hummus on Rye: Hummus Commercial 1/4 cup 61.5 grams

16 Rye bread Reduced-calorie 2 slice 46 grams Pickles Cucumber, dill or kosher dill 1 slice 7 grams Tomatoes Red, ripe, raw, year round average 1 slice, medium (1/4" thick) 20 grams Lettuce Green leaf, raw 1 leaf outer 24 grams 1 This is a pretty simple, nutritious, and satisfying sandwich. If you are a big eater you can add some additional hummus. 29g Carbs 7.3g Fat 9.6g Protein Calories Tofu "Ricotta" and Celery:

17 Tofu Silken, firm, Mori-nu, soy 3 1/2 oz 99.2 grams Lemon juice 1/4 tbsp 3.8 grams Basil Spices, dried 1/4 tbsp, leaves 0.53 grams Nutritional Yeast Vegan - Whole Foods Market 3/4 tbsp 5.6 grams Garlic 1/4 cloves, minced 0.75 grams Olive oil Salad or cooking

18 1/4 tbsp 3.4 grams Salt Table 1/4 dash 0.10 grams Pepper Spices, black 1/4 dash grams Celery 2 stalks, large (11 inches long) 128 grams 1 Mix all ingredients in a food processor until smooth. Stuff inside of celery sticks and enjoy! 9.2g Carbs 6.7g Fat 10.6g Protein Calories Total calories: Dinner

19 Rainy Day Vegan Tomato Soup: Tomatoes Crushed, canned 2/3 cup 160 grams Soymilk Original and vanilla, with added calcium, vitamins a and d 1/4 cup 60.8 grams Olive oil Salad or cooking 1/3 tbsp 4.5 grams Garlic 2/3 cloves, minced 2 grams Capers Canned 1/3 tbsp, drained 3 grams

20 1 Lightly sautee the garlic and capers in oil in a saucepan, seasoning with salt and pepper. 2 Add the tomatoes, stir. 3 Using a hand blender, puree ingredients together carefully. 4 Add the soy milk, and simmer, blending more until desired smoothness. 15.5g Carbs 5.8g Fat 4.4g Protein Calories Tofu Dengaku: Sesame seeds Seeds, whole, roasted and toasted 1/6 tsp 0.83 grams Sake Alcoholic beverage, made from rice 1/3 tbsp 5 grams Tofu, firm, prepared with calcium sulfate 1/6 cup 42 grams Miso

21 1/10 cup 13.7 grams Sugar White, granulated sugar 1/3 tbsp 4.2 grams 1 Pat tofu dry with paper towels, then wrap in fresh paper towels and put in a microwave-safe dish (see cooks' note, below). Microwave at high power 30 seconds. Pour off any liquid and wrap tofu in fresh paper towels. Microwave 1 or 2 more times for 30 seconds each time, pouring off any liquid, until tofu feels firmer. 2 Preheat broiler. 3 Stir together miso, sugar, and sake in a small saucepan. (If miso mixture is very thick, stir in 1 tablespoon water.) Cook over medium-high heat, stirring, until bubbling, glossy, and the consistency of ketchup, 1 to 3 minutes. 4 Cut tofu in half horizontally and arrange, cut sides up, on a cutting board. Cut each half into 6 squares (pieces might not be perfectly square). 5 Arrange tofu on a foil-lined broiler pan, cut sides up, and broil about 2 inches from heat until a crust just forms, 1 to 2 minutes. Remove from oven and spread crusted side of each square with about 3/4 teaspoon miso mixture. Broil until tops are just bubbling and starting to color, 1 to 2 minutes. Transfer to a plate. Skewer each square with 1 two-pronged pick or 2 parallel straight picks. Sprinkle with seeds. 10.1g Carbs 4.9g Fat

22 8.4g Protein Calories Total calories: Snack 1 Veggie Nori Roll: Hummus Commercial 2 tbsp 30 grams Alfalfa sprouts Sprouted seeds, raw 1/4 cup 8.3 grams Carrots 1/4 cup strips or slices 30.5 grams Cucumber With peel, raw 1/4 cup slices 26 grams Seaweed

23 Laver, raw 1 sheets 2.6 grams Avocados, All commercial varieties 1/4 cup, sliced 36.5 grams Nutritional Yeast Vegan - Whole Foods Market 1 tbsp 7.5 grams Salt Table 1 dash 0.40 grams 1 Cut cucumbers, carrots and avocado into thin slices. 2 Place seaweed sheet on a work surface. Spread the hummus in a thin layer over the sheet. Layer the spouts, carrots, cucumber, and avocado on top of the bottom one-third of the sheet. Sprinkle with nutritional yeast and salt to taste. 3 Gently but firmly, roll the edge closest to you toward the center of the wrap, carefully rolling a sushi-like roll. (A sushi mat makes this easier.) Slice roll with a sharp knife and serve immediately.

24 14.6g Carbs 8.9g Fat 7.5g Protein Total calories: Snack 2 Zucchini Hummus: Zucchini Summer squash, includes skin, raw 1/2 medium 98 grams Sesame butter Seeds, tahini, from roasted and toasted kernels (most common type) 1/8 cup 30 grams Garlic 1/2 clove 1.5 grams Olive oil Salad or cooking 1/2 tbsp 6.8 grams

25 Lemon juice 1/4 tbsp 3.8 grams Cumin Spices, cumin seed 1/4 tsp, ground 0.75 grams Salt Table 1/4 tsp 1.5 grams Chili powder Spices 1/10 tsp 0.16 grams Carrots 1/2 cup chopped 64 grams 1 Cut zucchini into chunks and steam in the microwave or on the stovetop until the zucchini

26 is translucent and tender. Pour the zucchini into a colander and drain well. 2 Add the zucchini and all the other ingredients into blender or food processor and blend until the desired consistency is smooth. Serve at room temperature or chilled with sliced carrots. 16.7g Carbs 23.5g Fat 7.1g Protein Total calories: Snack 3 Spinach salad: Spinach 5 cup 150 grams Scallions Spring onions or scallions (includes tops and bulb), raw 2 large 50 grams Lemon juice 1/2 lemon yields

27 23.5 grams Olive oil Salad or cooking 1 tbsp 13.5 grams Pepper Spices, black 1 dash 0.10 grams 1 Wash spinach well, drain, and chop. Squeeze out excess water. Chop green onions. 2 Put spinach in a mixing bowl and add the scallions/green onions, oil, pepper, and the juice from 1 squeezed lemon. Toss and serve. 10.8g Carbs 14.2g Fat 5.3g Protein Total calories: Day 3 Breakfast

28 Tofu Spinach & Tomato Scramble: Onions 1/8 cup, chopped 20 grams Garlic 1/2 cloves, minced 1.5 grams Tomatoes Red, ripe, raw, year round average 1/2 plum tomato 31 grams Tofu Extra firm, prepared with nigari 1/4 block 114 grams Cumin Spices, cumin seed 1/4 tsp, ground 0.75 grams Paprika

29 Spices 1/4 tsp 0.53 grams Turmeric Spices, ground 1/10 tsp 0.14 grams Nutritional Yeast Vegan - Whole Foods Market 1 tbsp 7.5 grams Spinach 1 cup 30 grams Salt Table 1/4 dash 0.10 grams 1 Dice onion and mince garlic. 2 In a large nonstick pan over medium heat, saute onion with a little salt for 7-8 minutes.

30 3 Meanwhile, crumble tofu and dice tomatoes. 4 Add garlic to the pan, and cook for 30 seconds. Add crumbled tofu and tomato. Cook about 10 minutes, stirring occasionally. (Some may stick on the bottom but that's normal.) 5 While tofu is cooking, put the cumin, paprika, and turmeric in a small bowl. Add 1-2 Tbsp. water, and stir to combine. 6 Add seasonings and nutritional yeast to the pan. Stir well to combine. Add spinach and cook another 3 minutes. Serve hot. 10.6g Carbs 7.6g Fat 16.5g Protein Total calories: 161 Lunch Strawberry protein smoothie: Water Plain, clean water 1 1/2 cup 355 grams Rice protein Nutribiotic, organic 2 scoop 60 grams Almond butter

31 Nuts, plain, without salt added 1 tbsp 16 grams Strawberries 8 large (1-3/8" dia) 144 grams Ice cubes Frozen water 6 cube 133 grams 1 Add 6 ice cubes to the mix and blend for 30 seconds 22.1g Carbs 9.3g Fat 52.3g Protein Calories Hummus Chickpea Snack Sandwiches: Chickpeas (garbanzo beans, bengal gram), mature seeds, canned 1/6 cup 40 grams

32 Hummus Commercial 1/10 cup 20.5 grams Celery 1/6 stalk, small (5" long) 2.8 grams Whole-wheat bread Commercially prepared 1 slice 28 grams Pickles Cucumber, dill or kosher dill 1/6 small 6.2 grams Roasted Red Peppers Freshdirect 1/6 oz 4.5 grams

33 1 Place chickpeas in a large bowl and mash lightly with a fork. Add hummus and mix. 2 Chop celery and stir into hummus mix. 3 Slice pickle into thin rounds and line half the slices bread with these slices. Divide chickpea salad evenly over the slices. Top with roasted red pepper slices and remaining slices of bread. Press down lightly. If desired, cut away edges then cut each sandwich in half to make snacksized sandwiches. Store in a covered container until ready to serve. 20.8g Carbs 3.7g Fat 7.1g Protein Calories Total calories: Dinner Classic Mashed Cauliflower: Salt Table 1/4 dash 0.10 grams Cauliflower 1/4 head medium (5-6" dia.) 147 grams

34 Olive oil Salad or cooking 1/2 tbsp 6.8 grams Water Plain, clean water 1/10 cup 14.8 grams 1 Chop cauliflower into flourettes, boil until very tender (about 10 minutes). 2 Drain and place in a blender or food processor. 3 Add olive oil and water, one tablespoon at a time until a smooth consistency, similar to mashed potatoes, is reached. 4 Season with salt and pepper and/or chives to taste. Serve immediately. 7.3g Carbs 7.2g Fat 2.8g Protein 96.4 Calories Cold Green Bean Salad: Green beans Snap, Green, canned, regular pack, drained solids 1/4 can (303 x 406) 65.5 grams Onions

35 1/8 medium (2-1/2" dia) 13.8 grams Italian dressing Salad dressing, reduced fat 1/4 cup 60 grams 1 Place beans in a serving dish. Toss with onions and salad dressing. Cover with plastic wrap, and chill for 1 hour. 10.1g Carbs 4.3g Fat 1.1g Protein 81.1 Calories Total calories: Snack 1 Apples and Peanut Butter: Apples With skin 1 medium (3" dia)

36 182 grams Peanut butter Smooth style, without salt 2 tsp 10.8 grams 1 Core and quarter a medium apple. Spread with 2 tsp creamy natural peanut butter. 27.5g Carbs 5.8g Fat 2.9g Protein Total calories: 159 Snack 2 Quick Grapefruit: Grapefruit Pink and red and white, all areas, raw 3 medium (approx 4" dia) 768 grams Brown sugar 3 tsp brownulated 9.6 grams

37 1 Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy. 71.5g Carbs 0.8g Fat 4.8g Protein Total calories: Snack 3 Banana, Almond Butter and Raisins: Raisins Seedless 5 raisins 2.6 grams Banana 1 medium (7" to 7-7/8" long) 118 grams Almond butter Nuts, plain, without salt added 2 tsp 10.4 grams

38 1 Slice ripe banana lengthwise and spread with 2 tsp creamy natural almond butter. Dot the top with 5 raisins. 31g Carbs 6.2g Fat 3.6g Protein Total calories: Day 4 Breakfast Vegan French Toast: Almond milk Plain 1/2 cup 120 grams Wheat flour Whole-grain 1 tbsp 7.5 grams Sugar White, granulated sugar

39 3/4 tsp 3.2 grams Cinnamon Spices, ground 1/4 tsp 0.65 grams Whole-wheat bread Commercially prepared 1 slice 28 grams Vegetable oil Natreon canola, high stability, non trans, high oleic (70%) 1/4 tbsp 3.5 grams 1 1. In a bowl, mix together the nondairy milk, flour, sugar, and cinnamon to form a batter. 2. Dip bread in batter and fry in pan with a little oil until golden brown. 3. Serve and enjoy! 25g Carbs 5.9g Fat 5g Protein Total calories: 170.8

40 Lunch Ole Salad: Tomatoes Red, ripe, raw, year round average 1 cup, chopped or sliced 180 grams Zucchini Summer squash, includes skin, raw 1/2 cup, sliced 56.5 grams Corn Sweet, yellow, canned, whole kernel, drained solids 1/2 cup 82 grams Onions Young green, tops only 1/6 cup chopped 11.7 grams Avocados, All commercial varieties 1/2 fruit 101 grams

41 Olive oil Salad or cooking 1/2 tbsp 6.8 grams Pepper or hot sauce Ready-to-serve 1 1/2 tbsp 21.6 grams Lemon juice 1 tbsp 15 grams Garlic powder Spices 1/4 tsp 0.78 grams Cumin Spices, cumin seed 1/8 tsp, ground 0.38 grams Salt

42 Table 1/2 dash 0.20 grams 1 Chop up the tomatoes, zucchini, green onions, and slice the avocado. Combine everything in a large bowl with the corn. 2 Whisk together the hot sauce, olive oil (or vegetable oil), lemon juice, garlic powder, salt, and cumin. Toss gently with the vegetables. Chill 3-4 hours, and toss before serving. 32.5g Carbs 23.5g Fat 6.6g Protein Calories Spicy Jicama Sticks: Yambean (jicama) 3 cup slices 360 grams Chili powder Spices 1 tsp 2.6 grams Lime juice

43 2 tbsp 30 grams Fresh cilantro Coriander leaves, raw 2 tbsp 2 grams Salt Table 1 tsp 6 grams 1 Cut jicama into sticks. Toss with lime juice, chili powder, salt, and chopped cilantro. Enjoy! 35.7g Carbs 0.7g Fat 3.1g Protein Calories Total calories: Dinner Broiled sesame tofu: Soy sauce Made from soy (tamari) 1/2 tbsp

44 9 grams Vegetable oil Natreon canola, high stability, non trans, high oleic (70%) 1/8 tbsp 1.8 grams Pepper Spices, black 1/4 dash grams Carrots 1/2 cup chopped 64 grams Tofu, firm, prepared with calcium sulfate 1/2 cup 126 grams Balsamic vinegar 1/4 tsp 1.3 grams Scallions

45 Spring onions or scallions (includes tops and bulb), raw 1/4 large 6.3 grams Sesame oil Salad or cooking 1/10 tsp 0.28 grams 1 Heat the broiler to high and arrange a rack in the top third of the oven. Cover a baking sheet with foil; set aside. 2 Whisk the soy sauce, vegetable oil, and a pinch of pepper in a medium shallow bowl to combine. Dip the carrots and tofu pieces into the soy sauce mixture to coat (let the excess sauce drip off and back into the bowl), then lay the pieces on the baking sheet so they are not touching. Set the remaining sauce aside. 3 Broil the carrots and tofu until browned on all sides, about 20 minutes total, turning the tofu every 5 minutes to brown on four sides and flipping the carrots after 10 minutes. Remove from the oven. 4 Add the chopped scallion, vinegar, and sesame oil to the reserved sauce and stir to combine. Add the broiled carrots and tofu to the sauce and toss to coat. Serve. 12.7g Carbs 13.2g Fat 21.5g Protein Calories Celery:

46 Food stats: 1.2g Carbs 0.1g Fat 0.3g Protein 6.4 Calories Total calories: Snack 1 Cool Summer Cucumber and Tomato Toss: Cucumber Peeled, raw 1/4 large (8-1/4" long) 70 grams Tomatoes Red, ripe, raw, year round average 1/2 large whole (3" dia) 91 grams Balsamic vinegar 1/2 tbsp 8 grams Olive oil Salad or cooking 1/2 tbsp

47 6.8 grams Salt Table 1/4 dash 0.10 grams Pepper Spices, black 1/4 dash grams 1 Place cucumber and tomatoes in a bowl. Pour in olive oil and balsamic vinegar. Season with salt and pepper. Toss gently to coat. Refrigerate until ready to serve. 6.4g Carbs 7g Fat 1.2g Protein Total calories: 91.6 Snack 2 Red bell pepper: Sweet, raw Food stats:

48 7.2g Carbs 0.4g Fat 1.2g Protein Total calories: 36.9 Snack 3 Carrot Cake Smoothie Bowl: Lettuce Romaine or cos, raw 1/2 cup shredded 23.5 grams Coconut milk Nuts, raw (liquid expressed from grated meat and water) 1/2 cup 120 grams Carrots 1 cup chopped 128 grams Pineapple Canned, water pack, solids and liquids 1/2 cup, crushed, sliced, or chunks 123 grams

49 Banana 1/2 medium (7" to 7-7/8" long) 59 grams Clementines 1 fruit 74 grams Vanilla extract Imitation, no alcohol 1/4 tsp 1.1 grams Cinnamon Spices, ground 1/8 tsp 0.33 grams Coconut meat Nuts, dried (desiccated), sweetened, flaked, packaged 1/2 tbsp 2.7 grams Pistachio nuts Nuts, raw

50 1/2 tbsp 3.8 grams 1 Blend the romaine and coconut milk until smooth. Add the remaining ingredients (*except for the pistachios and coconut*) and blend again until smooth. Top with a few chopped pistachios and coconut and enjoy! 55.1g Carbs 31.9g Fat 6.9g Protein Total calories: Day 5 Breakfast Oatmeal and peaches: Water Plain, clean water 1/2 cup 118 grams Peaches 1/2 cup slices

51 77 grams Oatmeal Cereals, Quaker, dry rolled oats 1/2 cup 40 grams Brown sugar 1 tsp brownulated 3.2 grams 1 Puree the peaches. Mix together with water and oats. Optionally, use milk instead of water for a creamier taste. 2 Microwave for 45 seconds, stir, then microwave for 30 more seconds. Sprinkle with brown sugar and eat. 39.6g Carbs 1.3g Fat 5.7g Protein Total calories: Lunch Hummus pocket sandwich: Tomatoes Red, ripe, raw, year round average 3 cherry

52 51 grams Pita bread Whole-wheat 1 pita, large (6-1/2" dia) 64 grams Hummus Commercial 1/2 cup 123 grams Alfalfa sprouts Sprouted seeds, raw 1/4 cup 8.3 grams Olive oil Salad or cooking 1/2 tbsp 6.8 grams 1 Rinse cherry tomatoes and cut into halves. 2 Slice an opening at the top of each pita and spread hummus on the inside of each. Stuff with alfalfa sprouts and 6 tomato halves. Drizzle olive oil over the sandwich filling and serve.

53 54.9g Carbs 20.4g Fat 16.8g Protein Calories Tomatoes: Red, ripe, raw, year round average Food stats: 9.6g Carbs 0.5g Fat 2.2g Protein 44.3 Calories Total calories: Dinner Hot and Spicy Tofu: Vegetable oil Natreon canola, high stability, non trans, high oleic (70%) 3/4 tbsp 10.5 grams Onions 1/4 cup, sliced 28.8 grams Red bell pepper Sweet, raw 1/4 cup, sliced

54 23 grams Garlic 3/4 clove 2.3 grams Water Plain, clean water 1/10 cup 19.5 grams Balsamic vinegar 3/4 tbsp 12 grams Brown sugar 1/4 tbsp 2.3 grams Cornstarch 1/4 tsp 0.67 grams Tofu

55 Silken, firm, Mori-nu, soy 1/4 lb 113 grams Peppers Hot chili, green, canned, pods, excluding seeds, solids and liquids 1/4 pepper 18.3 grams Soy sauce Made from soy and wheat (shoyu) 3/4 tbsp 12 grams 1 Heat peanut oil in a wok or large frying pan over medium-high heat. Toss the tofu into the oil, and cook until browned on all sides. Once browned, toss in onion, bell pepper, chile pepper, and crushed garlic; cook until just tender, about 5 minutes. 2 In a small bowl, whisk together the hot water (heat beforehand), vinegar, soy sauce, brown sugar, cornstarch, and red pepper flakes. Pour over tofu and vegetables, toss to coat, and simmer 3 to 5 minutes, or until sauce thickens slightly. 13.9g Carbs 13.8g Fat 9.7g Protein Calories

56 Brussels Sprout Slaw: Salt Table tsp grams Olive oil Salad or cooking 1/10 tbsp 0.84 grams Lemon juice 1/8 tsp 0.64 grams Brussels sprouts lb 14.2 grams 1 Keeping the stems intact, trim any loose or yellow leaves on the Brussels sprouts. 2 Holding each sprout by the stem end, finely shred them on the slicer. 3 Drizzle the slaw with olive oil, lemon juice, and salt and toss well.

57 1.3g Carbs 0.9g Fat 0.5g Protein 13.7 Calories Total calories: Snack 1 Bell Pepper and Hummus Snack: Red bell pepper Sweet, raw 1 large (2-1/4 per pound, approx 3-3/4" lo 164 grams Hummus Commercial 2 tbsp 30 grams 1 1 bell pepper sliced with 2 tbsp hummus. 14.2g Carbs 3.4g Fat 4g Protein Total calories: 100.6

58 Snack 2 Peanut Butter & Celery: Peanut butter Chunk style, without salt 2 tbsp 32 grams Celery 2 stalks, large (11 inches long) 128 grams 1 Spread peanut butter on celery and enjoy! 10.7g Carbs 16.2g Fat 8.6g Protein Total calories: 209 Snack 3 Apples and Almond Butter: Almond butter

59 Nuts, plain, without salt added 4 tsp 20.8 grams Apples With skin 2 medium (3" dia) 364 grams 1 Core and quarter a medium apple. Spread with 2 tsp creamy natural almond butter. 54.2g Carbs 12.2g Fat 5.3g Protein Total calories: Day 6 Breakfast Oat bran and cinnamon: Oat bran 2/3 cup 62.7 grams

60 Cinnamon Spices, ground 1/2 tsp 1.3 grams Water Plain, clean water 2 cup 473 grams 1 Cook oat bran in water in microwave for 3 minutes. Let cool for 2-3 minutes, it will be hot! Add cinnamon on top to taste when cooked. 42.5g Carbs 4.4g Fat 10.9g Protein Calories Total calories: Lunch Big PB&J Sandwich: (Peanut butter + jelly) Whole-wheat bread Commercially prepared 2 slice 56 grams

61 Peanut butter Chunk style, with salt 4 tbsp 64 grams Apricot jam Includes preserves 2 tbsp 40 grams 63.5g Carbs 34g Fat 22.7g Protein Calories Carrots: Food stats: 6.9g Carbs 0.2g Fat 0.7g Protein 29.5 Calories Total calories: Dinner Italian Vegetable Soup: Carrots 5/8 medium 38.1 grams

62 Cauliflower 1/8 head small (4" dia.) 33.1 grams Onions 1/8 cup, chopped 20 grams Zucchini Summer squash, includes skin, raw 5/6 medium 162 grams Tomatoes Red, ripe, raw, year round average 3/8 medium whole (2-3/5" dia) 46.1 grams Tomatoes Crushed, canned 1/3 cup 82.5 grams Kidney beans

63 All types, mature seeds, canned 2/9 cup 56 grams 1 Chop all ingredients 2 Add cans of tomatoes to pot. 3 Add vegetables and beans. 4 Simmer well till vegetables are tender. 5 Enjoy! 28.2g Carbs 1.4g Fat 7.9g Protein Calories Sesame Wonton Crisps: Salt Table tsp 0.25 grams Wonton wrappers (includes egg roll wrappers) 1/2 wrapper, wonton (3-1/2" square) 4 grams Cornstarch 1/10 tsp 0.22 grams

64 Sesame seeds Seeds, whole, roasted and toasted 1/10 tbsp 1.3 grams Vegetable oil Natreon canola, high stability, non trans, high oleic (70%) tbsp 0.58 grams 1 PREPARATION: Thaw wonton wrappers if frozen. 2 Preheat oven to 375F. 3 Stir together oil and cornstarch in a small bowl until combined. 4 Stack wonton wrappers and halve diagonally. Arrange in 1 layer on a large baking sheet and brush tops with oil mixture. Sprinkle evenly with sesame seeds and kosher salt and bake in middle of oven until golden brown, 5 to 6 minutes. Transfer crisps as browned to a rack to cool. 2.8g Carbs 1.2g Fat 0.6g Protein 24.7 Calories Total calories: Snack 1 Cool Summer Cucumber and Tomato Toss:

65 Cucumber Peeled, raw 1/4 large (8-1/4" long) 70 grams Tomatoes Red, ripe, raw, year round average 1/2 large whole (3" dia) 91 grams Balsamic vinegar 1/2 tbsp 8 grams Olive oil Salad or cooking 1/2 tbsp 6.8 grams Salt Table 1/4 dash 0.10 grams Pepper

66 Spices, black 1/4 dash grams 1 Place cucumber and tomatoes in a bowl. Pour in olive oil and balsamic vinegar. Season with salt and pepper. Toss gently to coat. Refrigerate until ready to serve. 6.4g Carbs 7g Fat 1.2g Protein Total calories: 91.6 Snack 2 Tofu "Ricotta" and Celery: Tofu Silken, firm, Mori-nu, soy 3 1/2 oz 99.2 grams Lemon juice 1/4 tbsp 3.8 grams

67 Basil Spices, dried 1/4 tbsp, leaves 0.53 grams Nutritional Yeast Vegan - Whole Foods Market 3/4 tbsp 5.6 grams Garlic 1/4 cloves, minced 0.75 grams Olive oil Salad or cooking 1/4 tbsp 3.4 grams Salt Table 1/4 dash 0.10 grams Pepper Spices, black

68 1/4 dash grams Celery 2 stalks, large (11 inches long) 128 grams 1 Mix all ingredients in a food processor until smooth. Stuff inside of celery sticks and enjoy! 9.2g Carbs 6.7g Fat 10.6g Protein Total calories: Snack 3 Veggie Nori Roll: Hummus Commercial 4 tbsp 60 grams Alfalfa sprouts Sprouted seeds, raw

69 1/2 cup 16.5 grams Carrots 1/2 cup strips or slices 61 grams Cucumber With peel, raw 1/2 cup slices 52 grams Seaweed Laver, raw 2 sheets 5.2 grams Avocados, All commercial varieties 1/2 cup, sliced 73 grams Nutritional Yeast Vegan - Whole Foods Market 2 tbsp 15 grams

70 Salt Table 2 dash 0.80 grams 1 Cut cucumbers, carrots and avocado into thin slices. 2 Place seaweed sheet on a work surface. Spread the hummus in a thin layer over the sheet. Layer the spouts, carrots, cucumber, and avocado on top of the bottom one-third of the sheet. Sprinkle with nutritional yeast and salt to taste. 3 Gently but firmly, roll the edge closest to you toward the center of the wrap, carefully rolling a sushi-like roll. (A sushi mat makes this easier.) Slice roll with a sharp knife and serve immediately. 29.1g Carbs 17.8g Fat 15.1g Protein Calories Total calories: Day 7 Breakfast Fast Oatmeal:

71 Raisins Seedless 1 oz (60 raisins) 28.4 grams Water Plain, clean water 1 cup 237 grams Cinnamon Spices, ground 1/4 tsp 0.65 grams Brown sugar 2 tsp brownulated 6.4 grams Oatmeal Cereals, Quaker, dry rolled oats 1/2 cup 40 grams 1 Add the oats, water and raisins together and put in the microwave for 45 seconds. Stir once and then microwave again for 45 seconds. Set it aside for a couple of minutes to absorb more liquid. Then sprinkle with cinnamon and brown sugar.

72 58.3g Carbs 1.2g Fat 6g Protein Total calories: Lunch Almond Milk Cocoa Protein Shake: Almond milk Plain 1 cup 240 grams Cocoa Dry powder, unsweetened 1 tbsp 5.4 grams Sugar White, granulated sugar 1 tbsp 12.6 grams Rice protein Nutribiotic, organic 1 scoop 30 grams

73 1 Put ingredients and handful of ice into blender. Great for after-dinner sugar and chocolate cravings! 27.6g Carbs 3.1g Fat 26g Protein Calories Green salad: Lettuce Romaine or cos, raw 1/2 cup shredded 23.5 grams Spinach 1/4 cup 7.5 grams Arugula 1/4 cup 5 grams Basil Fresh

74 3 leaf, whole 1.5 grams Olive oil Salad or cooking 1/2 tbsp 6.8 grams Red wine vinegar 1/2 tbsp 7.5 grams Salt Table 1/4 dash 0.10 grams Pepper Spices, black 1/4 dash grams Dijon mustard Grey poupon 1/4 tsp

75 1.3 grams 1 Any 4 cups of greens should be fine. In a serving bowl, combine the greens and basil. 2 To make the dressing, place all ingredients in a screw-top jar and shake well to combine. Just before serving, pour dressing evenly over the leaves and gently toss. 1.4g Carbs 7g Fat 0.7g Protein 69.7 Calories Total calories: Dinner Vegan Skewers: America's original veggie dog Morningstar farms, frozen, unprepared 1 link 40 grams Brussels sprouts 1 sprout 19 grams Pineapple Canned, water pack, solids and liquids

76 1/4 can (15 oz) 106 grams Onions Sweet, raw 1/4 onion 82.8 grams Tomatoes Red, ripe, raw, year round average 1/4 cup cherry tomatoes 37.3 grams Teriyaki sauce Ready-to-serve 1 tbsp 18 grams 1 Chop Everything into approx 1" cubes and skewer in whatever order 2 Grill or cook each side in an oiled saucepan 3 Add teriyaki sauce while cooking, and use pineapple can juice to keep pan wet. 25.5g Carbs 0.8g Fat 10.1g Protein Calories Celery & Hummus:

77 Celery 2 stalks, large (11 inches long) 128 grams Hummus Commercial 1/4 cup 61.5 grams 1 Eat celery with hummus. 12.6g Carbs 6.1g Fat 5.7g Protein Calories Total calories: Snack 1 Quick Nori Roll with Cucumber and Avocado: Seaweed Laver, raw 1 sheets 2.6 grams Cucumber With peel, raw

78 1/2 cup slices 52 grams Avocados, All commercial varieties 1/4 fruit 50.3 grams Tofu Silken, firm, Mori-nu, soy 2 slice 168 grams Alfalfa sprouts Sprouted seeds, raw 1/4 cup 8.3 grams Soy sauce Made from soy and wheat (shoyu) 1 tbsp 16 grams Sesame seeds Seeds, whole, roasted and toasted

79 1 tsp 5 grams 1 Place a sheet of nori on a clean and dry cutting board, shiny side down and longest edge facing you. 2 Starting from the left edge, arrange the cucumber slices in overlapping rows on the nori, leaving a 1-inch margin of uncovered nori at right edge. Sprinkle with sesame seeds. 3 Arrange avocado, tofu, sprouts in an even, vertical pattern, 2 inches from the left edge. 4 Rotate the cutting board by a quarter of a turn counter-clockwise so the uncovered strip of nori is furthest from you. Using both hands, start rolling the sheet of nori from the edge closest to you, folding it up and over filling, then rolling it tightly away from you. 5 Just as you're about to reach the uncovered strip of nori at the end, dip your fingertips in water and dab the nori lightly so it will stick and create a seal. 6 Slice into halves or thick slices using a sharp chef knife. Serve with soy sauce for dipping. 12.6g Carbs 14.5g Fat 15.6g Protein Total calories: Snack 2 Asian Avocado: Avocados

80 California, raw 1 fruit, without skin and seed 136 grams Garlic 1/2 tsp 1.4 grams Ginger root 1/2 tsp 1 grams Soy sauce Made from soy and wheat (shoyu) 1 tsp 5.3 grams 1 Stir together garlic, ginger, and soy sauce; set aside for five minutes to allow the flavors to blend. Cut the avocado in half, and discard the pit; divide the sauce between the avocado halves. Eat with a spoon! 12.6g Carbs 21g Fat

81 3.2g Protein Calories Total calories: Snack 3 Red bean salad: Scallions Spring onions or scallions (includes tops and bulb), raw 1/2 medium (4-1/8" long) 7.5 grams Parsley cup 2.5 grams Olive oil Salad or cooking 1/3 tbsp 4.5 grams Salt Table 1/6 dash grams

82 Pepper Spices, black 1/6 dash grams Red bell pepper Sweet, raw 1/6 cup, sliced 15.3 grams Kidney beans All types, mature seeds, canned 2/3 cup 171 grams Celery 1/6 stalks, large (11 inches long) 10.7 grams Red pepper relish 1/6 cup Vinegar Distilled

83 1/6 tbsp 2.5 grams 1 Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley. 2 Combine all ingredients in a medium bowl and toss well; adjust seasonings. 27.6g Carbs 5.7g Fat 9.5g Protein Total calories: 198.2